How does peach affect blood sugar levels?
The website Health published a report prepared by nutritionist Briana Toberitzhofer, which examined the effect of eating peaches on blood sugar levels, noting that this fruit can be a healthy choice despite its natural sugars and carbohydrates.
The report clarified that peaches raise blood sugar levels because they contain carbohydrates, as the digestive system breaks these compounds down into glucose, which then enters the bloodstream. Toberitzhofer pointed out that the impact of a single peach on blood sugar depends on the amount of carbohydrates consumed; the larger the fruit or the greater the number of peaches eaten, the higher the effect on blood sugar.
The report added that whole peaches contain fiber, which slows down the digestion and absorption of carbohydrates, making the entry of glucose into the bloodstream more gradual compared to foods or beverages with a similar sugar content but no fiber. Toberitzhofer emphasized that individual responses vary depending on the foods consumed alongside peaches, physical activity levels, and certain medications.
• Canned peaches stored in water or their natural juice are a better choice than those stored in added syrup.
• Frozen peaches retain their nutritional value if they contain no added sugar, although some fiber is lost when peeled.
The report stressed that adding a source of protein or healthy fats, such as Greek yogurt or nuts, to peaches creates a more balanced meal and slows digestion compared to consuming carbohydrates alone. Toberitzhofer also advised keeping the skin, as it contains fiber and antioxidant compounds, and considering the rest of the meal’s components when calculating the total carbohydrate intake.
A medium-sized yellow peach contains approximately 80 calories, 17.5 grams of carbohydrates, 3 grams of fiber, and 14.5 grams of sugar, in addition to vitamin C, potassium, and antioxidant compounds such as carotenoids and polyphenols.
The report specifically recommended that people with diabetes closely monitor portion sizes, check for persistent blood sugar spikes after regularly consuming peaches, and consult a doctor or nutritionist if adjustments to the quantity or method of consumption within meals are needed.
